Do you have a difficult time falling asleep? You’re not alone.
According to National Institute of Health, insomnia affects almost half of U.S. adults. Not to mention, it disproportionately affects women and people over the age of 65.
To help you fall asleep faster, we’ve assembled four sleep techniques backed by leading experts.
#4 – Get Out Of Bed For At Least 10 Minutes
Getting out of bed might seem counterintuitive to falling asleep faster, but it might be just what your body needs to reset and fall back to sleep.
“If you wake up in the night and can’t get back to sleep within 15 minutes or so, get out of bed and do an activity that requires your hands and your head, like a jigsaw puzzle or a coloring book.” – Richard Wiseman, professor for the Public Understanding of Psychology at the University of Hertfordshire
#3 – Put On A Pair Of Socks
When it comes to sleep, there are only two types of people in this world: those who wear socks to bed and those who sleep with bare feet.
If you’re amongst the group that can’t stand the thought of sleeping with socks on, the National Sleep Foundation just might change your mind.
When you put socks on and heat your feet, your blood vessels dilate. This triggers the natural distribution of heat throughout the body, sending a signal to your brain that it’s time to go to sleep.
If you just can’t fathom the idea of sleeping with socks on you can try one of these foot-warming techniques:
- Layer extra blankets on top of your comforter, tucking the bottom portion of the bedspread underneath to create extra warmth for your feet.
- Invest in a basic hot water bottle ($10 and up at drugstores) or a heating pad ($15 to $85 at drugstores) to warm up the foot of your bed before bedtime.
- Splurge on luxurious plush footwear, such as cashmere, to wear in bed. A pair of cashmere socks starts at about $20.
- Test out slippers: Wear cozy, insulated ones before bedtime to help prep yourself for sleep.
#2 – Immerse Your Face In Very Cold Water For 30 Seconds
It’s common for people to feel anxious or distressed right after climbing into bed.
The combination of a dark room and silence can cause your mind to wander and dwell on the day’s stresses, inhibiting sleep.
One way to potentially overcome this is by putting your face into ice-cold water. Not just a splash but a complete immersion under the frigid water for at least 30 seconds.
This will trigger your body into an involuntary phenomenon called Mammalian Dive Reflex.
Think of it as a full nervous system reset that can help you calm down naturally. This technique also lowers your heart rate and blood pressure.
#1 – Hide Your Clock
It’s common to check the time when you’re having difficulty falling asleep but watching the clock can increase your stress, making it even harder to drift into slumber.
Solution: after you’ve set your alarm, turn the clock away for the remainder of the night. Your body will thank you.
“If you stare at the clock, it increases your stress and worry about not falling asleep,” – Lisa Meltzer, education scholar for the National Sleep Foundation
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